5 Practical And Effective Tools To Manage Anxiety
The side effects of anxiety can often be debilitating, leaving its victims feeling restless and exhausted, consumed by fearful thoughts. I remember days where I was so consumed by anxiety that I would lay in bed, paralyzed, unable to move, as the mind ran rampant. I wanted so badly to shake it off, to get up and go live my life, but I didn’t know how to do that. I felt stuck. Worse even, I felt like I was stuck in quicksand and quickly sinking, yet without the energy to even attempt to climb out.
I tried to open up to friends about my situation, which only left me feeling ashamed and alone, thus keeping me in the anxiety loop. No one seemed to understand what I was experiencing and the more I tried to connect with others, the more alone and disconnected I felt. My anxiety turned into depression. I began to self-medicate. I turned to cigarettes and booze to soothe my angst, but these only served as a temporary, and false, reprieve.
I looked to the Internet for help- Dear Google, please save me. But I became frustrated with the results that were returned to me. Take five deep breaths, one article recommended. Think more positive thoughts, suggested another. Go for a walk, said one. While I agree that these are all wonderful tools to have in your toolkit, I did not find these to be practical and effective tools to manage my anxiety when in a full-blown state. Over the course of my recovery I did find practical and effective tools to manage my anxiety, both in the moment and preventative. Below are 5 powerful and effective tools that I hope you will be able to add to your toolkit as well.
This is a guided meditation for deep relaxation. Simply find a recording you enjoy, lie down and listen. Yup, it’s really that easy. And the healing effects are powerful. On the days that I was paralyzed by anxiety, I would lie in my bed and turn on a recording of Yoga Nidra. Afterward, I found that I was able to get up and go about my day with a greater sense of ease, calmness, and focus. Over time my worries effortlessly melted away, little by little. I now have a few of my own recordings available online and create custom recordings for people to target specific needs.
Exhaust your nervous system
Go for a long run, up a steep hill, three times over, better yet five times over. Run until your little legs can run no more. Run until your heart feels like it is going to thump right out of your chest. Run until you are too exhausted to have any thoughts left, other than the thought about how exhausted you are.
I love going for walks, and often I’ll allow myself a nice long walk to think things out, but when anxiety is high I need to get out of my head and into my body. The best way to do this is to physically exhaust your body. This will also help you to sleep better if anxiety is causing you sleep disturbances as well.
An all-natural remedy for anxiety and depression. An easy and effective way to improve your health and quality of life. I personally use the powder form and drink it at night before sleep. It has an earthy taste to it, which I don’t mind, but you may consider mixing it with warm milk or an alternative.* I am not a medical professional and I am only offering information based on my own experiences.
Get them. Use them. There are many that are helpful for anxiety but the two that I have found to be the most beneficial are lavender and vetiver. I use them mixed together at night in a diffuser next to my bed and I also rub them on the soles of my feet before bed, mixed with a carrier oil.
There are a few reasons to use oils on the soles of the feet. Studies show that the pores of the feet are particularly absorbent and quickly absorb the essential oil into the bloodstream and our feet ground us to the earth element, helpful when feeling anxious, spacey and ungrounded. You can also use vetiver during the day as well if you feel you need more grounding (a note of caution, a little goes a long way with vetiver).
Acknowledge the anxiety
More often than not we resist anxiety. We’ve been taught that it’s one of those bad, icky feelings. So when it comes on rearing its ugly face in ours, we, for lack of better words, freak out. No, no, no. Go away. I don’t want you here today. And you’ve heard the saying, what you resist persists? Well, it’s true with anxiety. The more you resist it, the longer it sticks around.
Acknowledge it. In a primal state, anxiety is there to protect us. Sit with it. Invite it in for tea. Ask what message it might have for you. Feelings just want to be heard and acknowledged, and often times that can be enough for it to then go on its merry way. Sometimes all I have to do is say “Hello anxiety, I see you there” and that is enough for it to continue on its way past. And when it’s not, I turn to the other four tools above.
If you are experiencing anxiety, know that you are not alone in your journey and that relief, as well as healing, are available to you. The most important thing I have found in recovering from and managing anxiety is sleep. Take care in getting good sleep and the rest will fall into place and/or fall away. When our sleep patterns are disrupted it affects all areas of our life and keeps us stuck in the anxiety loop.
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